Climbers training log

[climber]

Taking it easy on bench/pressing due to tendon injury.

Weight: fluctuates around 83-85 kg
Body fat: Around 17% (very rough guess)
Height: 5' 8" (173 cm)

Mon: Back/Biceps
Wed: Chest/Triceps
Fri: Legs

30-45 minutes of cardio/abs after weights every workout.

All weights in my log are in kilograms. Multiply numbers by 2.2 to convert to pounds.

[Honour]

Good to see you start a log mate . Sorry to hear about the tendonitis, no direct arm work would drive me crazy i think . We seem to be about the same weight atm mate but I'm prob a touch taller at a little over 5'9 . What would a normal split be for you without the arm problems?

[climber]

Leg day

Squats: 60x20x1, 80x15x1, 100x10x1, 120x4x1, 120x3x1 // squatted very deep today.
Shrugs: 140*12x6, 100*20*2

Also did leg extensions, leg curls, hyper extensions, and calves.

Note: Shrugs weren't scheduled for today, but felt I need to build my traps for heavier squats.

What would a normal split be for you without the arm problems?

Yeah mate, no direct arm work does drive me crazy, but I think it'll be worth it in the long run. Normal split is:
Mon: Shoulders & Legs
Wed: Chest + Triceps
Fri: Back + Biceps

[Honour]

Normal split is:
Mon: Shoulders & Legs
Wed: Chest + Triceps
Fri: Back + Biceps

Yeah push pull system is the way i have always gone as well, just feels right and i seem to get more rest doing it that way .

[climber]

Back day (no deadlift)

Chin ups widegrip: BWx12x3, BWx10x1
Closegrip pullups: BWx14x1, BWx12x2
Seated Cable Row: 120x14x1, 120x10x1, 95x14x1, 95x12x1
Hammer Row: 40x12x1, 60x8x1, 80x10x1 // done one arm at a time

Threw in some dips so my triceps don't dissapear from lack of benching
BWx27x1, BWx25x3 // small tinge in tendon but feels good now.

Number of sets: 18

---
really sore traps from yesterdays shrugs.

Back (deadlift)
100kgx20x1
140kgx5x5
160kgx1

[climber]

Chest and arms

Flat BB Bench 80kgx20x1, 60x30x3 // supersetted with dips
Incline DB 45x10x1, 35x12x2, ~4 burn out sets with 25kg DBs
BB Curl 55kgx8x2
BB Reverse Curl 35kgx20x1 35x15x2

Abs (10 minutes)

[climber]

Back (sunday)

Deadlift
100kgx15x2
140kgx9x1
180kgx2x1

Did some squats to work on my legs a bit, did pulldowns, bent-over rows and biceps near the end. didn't worry about counting reps/weight.

[climber]

Week beginning 16 July

Monday - Chest
Incline DB press
40kg asidex5x1 (sore tendon so had to stop early. grrr!)
dropset x 3: 30->failure (~18 reps), 20->failure, 10->failure

I tried to do some flat bench but my damn tendon was #$*&# and couldn't do more so I went to do some dips but only managed 8 and my arm was still sore. Left the gym after this and went home

Tuesday Morning - Cardio
Treadmill
20 minutes 5.5km/h 11deg inc
Arm Bicycle thing
10 minutes level 6
Hyper-extensions super set with Decline sit-ups

Wednesday Morning - Cardio
Treadmill
20 minutes 5.5km/h 11deg inc
Arm Bicycle thing
10 minutes level 6
Wednesday Afternoon - Legs
I did a light day of just squats as lower back still a bit sore from all the hypers on tuesday. Gonna go heavy on squats on Friday.
BB Squats
60kgx30x1, 60kgx20x5
NB: I think I can do maybe 50 reps if I pace myself and breath properly, try this next time.


Thursday Morning - Cardio + Arms
Treadmill
20 minutes 5.5km/h 11deg inc
Arm Bicycle thing
10 minutes level 6
Light bicep and tricep work right after cardio for 20 minutes. Didn't count reps or weight.

Friday - Legs
Barbell Squat right down as far as possible and explosive as possible up.
60kg x 20 x 1
80kg x 6 x 1
120kg x 3 x 1 (didn't push for that extra couple of reps)
100kg x 12 x 2
100kg x 10 x 2 (maybe 3 sets, can't remember)
80kg x 12 x 2
80kg x 10 x 2
60kg x 20 x 1
Hyper extensions No extra weight as lower back as already done, 3 sets.
Situps
45 x 1
30 x 3


Saturday - Rest

Sunday - Back and biceps
Deadlift
60kg x 3 x 1
100kg x 3 x 1
125kg x 3 x 1
150kg x 3 x 1
175kg (miss, legs still too buggered from friday so I didn't force it up. possibly also not warmed up enough. next time do more warmup)
140kg x 11 x 1 (was aiming for 12 but my grip gave in)
140kg x 8 x 1
140kg x 6 x 1
140kg x 4 x 1
100kg x 20 x 1

Also did:
lat pull down, can't remember the weights
bent over rows
biceps (preacher curls on machine + hammer curls)
calves (seated  and standing)

Damn, I need to start recording my weights on this shit so I can progressively increase resistance.

[climber]

Week beginning 23 July

Monday - Chest
Kept my weights low so I don't piss my tendon off again. I think my arm is getting better.
Incline DB
35kg aside x 16 x 2
35kg aside x 14 x 2
35kg aside x 12 x 1
Behind neck triceps extension drop set - 5 sets
35kg x ~6-8 -> 25kg x ~6-8 -> 12.5kg ~10 x 2
Man, these weights are shit, triceps are dissapearing because I cant bench. Squadfather will be happy he can give me more shit in the forum. Oh well. 
Push downs
didn't record the weights.
Treadmill
20 minutes, Incline 11, Speed 5.5
Tuesday PM - Legs
BB Squat
60kg x 20 x 2
80kg x 15 x 1
100kg x 10 x 2
135kg x 1

Short workout, I'm totally overtrained! Going to take the next two days off weights!